Comparing Nutrients in 500 calories Canned Spinach with Liquids and Salt VS Frozen Spinach

Weight per 500 calories

• Canned Spinach with Liquids and Salt: 2632g
• Frozen Spinach: 1724g

Unprepared Frozen Spinach has 1.5 times more energy per unit of mass than Canned Spinach Solids and Liquids with Salt, which is very low in comparison to other foods. Canned Spinach with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	56% 72.6g	130g per day for Men 19-50 years
Sugars	12% 8.7g	15.5% 11.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.3% 3.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.14g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	111% 42g	132% 50g	38g per day for Men 19-50 years
Protein	99% 55.5g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	382% 1526μg	625% 2500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	395% 355mg	105% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	281% 42mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	218% 2184mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	276% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	520% 41.6mg	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	528% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	120% 842mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	560% 8395mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	42% 1555g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Frozen Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Frozen Spinach?

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids and Salt vs Frozen Spinach:

• 500 calories of Canned Spinach with Liquids and Salt have 3.7 times more Vitamin C and 1.6 times more Vitamin K than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach provide similar amounts of Vitamin A, Vitamin B3 and Vitamin E per 500 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach with Liquids and Salt vs Frozen Spinach:

• 500 calories of Canned Spinach with Liquids and Salt have 1.2 times more Copper, 1.3 times more Iron, 6.6 times more Sodium and 1.6 times more Water than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 3.3 times more Selenium than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach with Liquids and Salt have 2.3 times more Omega 3 than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 1.3 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Frozen Spinach offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.